Friday 11/4/16

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- King George – Functional Fitness

Happy Belated to Coach Steve!

Metcon

Smooth Criminal (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double-unders

30 Wallballs (20/14#)

15 Deadlifts (245/165#)

Weightlifting

Back Squat (1×3 @ 60%)

Back Squat (1×3 @70%)

Back Squat (1×3 @75%)

Back Squat (3×3 @ 80%)